Healthy Seven Layer Dip - 6g Carbs, 3g Fiber, 1g Sugar
From: www.diabetesforecast.org
Preparation Time: 20 min
Servings: 20
Serving Size: 1/2 cup
1 container (8 oz) plain, nonfat Greek yogurt
1 Tbsp finely minced fresh cilantro
1 tsp hot chili powder
1/2 tsp ground cumin
1/2 tsp oregano flakes
2 med avocados, peeled, pitted, and mashed
1 Tbsp fresh lemon juice
3 cups fresh shredded spinach
1 can (15 oz) black beans, drained and mashed coarsely with a potato masher
1 cup chunky salsa, as mild or spicy hot as you prefer
1/2 cup reduced-fat shredded cheddar cheese
2 fresh plum tomatoes, seeded and diced
2 scallions, minced
10 black olives, pitted and diced
In a small bowl, combine the yogurt with the cilantro, chili powder, cumin, and oregano; set aside.
In another small bowl, combine the mashed avocado and fresh lemon juice; set aside.
Place the spinach in a clear serving bowl, such as a trifle dish. Spoon the black beans on the spinach. Use a spatula to spread the yogurt mixture over the beans. Spread the avocado mixture over the yogurt. Spoon the salsa over the avocado mixture. Sprinkle with the cheese and top with a layer each of plum tomatoes, scallions, and olives. Serve, if desired, with a selection of nonstarchy vegetables or baked multigrain chips.
Servings: 20
Serving Size: 1/2 cup
65 Calories, 3g Fat, 0.7g Saturated Fat, 6g Carbs, 3g Fiber, 1g Sugars, 0mg Cholesterol, 145mg Sodium, 215mg Potassium, 4g Protein, 65mg Phosphorus
Choices: 1/2 Carbs, 1/2 Fat
Posted by: chefgloria1030@yahoo.com
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